Low Calorie Sides and Appetizers

Prep Time: 30 Minutes

Cook Time: 1hr 10 minutes

Rest Time: 10 minutes

Yield:

8 Servings

Contains Dairy

Vegetarian Friendly

Good for Leftovers

Most Popular

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 89

Sodium: 206mg

Total Fat: 3g

Cholesterol: 3mg

Saturated Fat: 1g

Dietary Fiber: 2g

Carbs: 16g

Protein: 2g

Fat: 0.5

Exchanges: Starch: 1

Carb Choices: 1

Ingredients:

* 2 medium acorn squash

* 1 Tbs olive oil

* 1/2 cup onions

* 14 oz reduced sodium chicken broth

* 1/4 cup water

* 2 Tbs packed brown sugar

* 1/4 tsp salt

* 1/4 tsp ground cinnamon

* 1/8 tsp white pepper

* 1/4 cup half-and-half

* pumpkin seeds

Directions:

1. Preheat oven to 325*F. Walsh squash, halve, and remove seeds. Place squash halves, cut sides down, in a 3-qt rectangular baking dish. Bake for 50 to

60 minutes or until tender. Let squash cool about 10 minutes or until cool enough to handle. Using a spoon, remove squash pulp from shells. Discard shells.

2. In a large saucepan, heat hot oil over medium heat. Add onion; cook until tender, stirring frequently. Add squash pulp, broth, and the water. Cook over

medium-high heat until mixture just reaches boiling, stirring frequently. Stir in brown sugar, salt, 1/4 tsp cinnamon, and pepper. Remove from heat; cool slightly. Place half of the squash mixture in a blender or food processor. Cover and blend or process until smooth. Pour pureed squash into a medium bowl. Repeat with remaining squash mixture. Return all squash mixture to saucepan. Stir in half-and-half; heat through. If desired, garnish individual servings with pumpkin seeds and sprinkle with additional cinnamon.

***Mini Greek Chicken Salad Bites***

Prep Time: 19 Minutes

Cook Time: 23 Minutes

Yield:

45 Servings

Serving Size: 1 Stuffed phyllo shell

Contains Wheat/Gluten

Contains Dairy

Good for Leftovers

Heart-Healthy

Diabetes Friendly

Nutritional Info:(Per Serving)

Calories: 42

Sodium: 80mg

Total Fat: 2.5g

Cholesterol: 8mg

Saturated Fat: 0.5g

Carbs: 2.5g

Protein: 2g

Ingredients:

* 12 oz chicken breast halves

* 1/2 cup light mayonnaise

* 3/4 cup crumbled fetta cheese

* 1/4 cup black olives

* 1/4 cup red onion

* 1 Tbs fresh dill weed

* 1/4 ground black pepper

* 1/8 tsp salt

* 3 pkgs phyllo dough

* fresh dill weed sprigs

Directions:

1. Place chicken in a saucepan; add water to cover. Bring to a boil; reduce heat, and simmer 18 minutes or until chicken is done. Remove from pan; let cool. Place chicken in a food processor. Pulse 3-5 times or until chicken in finely chopped.

2. Combine chicken, mayonnaise, and next 6 ingredients in a bowl; stir until combined. Spoon about 1 Tbs chicken mixture into each phyllo shell. Serve immediately, or cover and chill up to 2 hours. Garnish with fresh dill sprigs, if desired.

**Candied Yams***

Yield:

6 Servings

Vegetarian Friendly

Diabetes Friendly

Nutritional Info:(Per Serving)

Calories: 110

Sodium: 115mg

Total Fat: 0.5g

Protein: 1g

Carb Choices: 1.5

Saturated Fat: 0.5g

Dietary Fiber: 2g

Carbs: 25g

Ingredients:

* 3 medium yams ( 1 1/2 cups)

* 1/4 cup packed brown sugar

* 1/4 tsp ground cinnamon

* 1/4 tsp orange peel

* 1/4 tsp ground nutmeg

* 1 tsp flour, sifted all purpose

* 1 tsp margarine, soft tub

* 1/2 cup orange juice

* 1/4 tsp salt

(I suggest using 1 Tbs of margarine)

Directions:

1. Cut yams in half and boil until tender but firm (about 20 minutes). When cool enough to handle, peel and slice into 1/4-inch-thick pieces.

2. Combine sugar, flour, salt,

3. Place half of sliced yams in medium size casserole dish. Sprinkle with spiced sugar mixture.

4. Dot with half the amount of margarine.

5. Add second layer of yams, using the rest of the ingredients in the same order as above. Add orange juice.

6. Bake uncovered for 20 minutes in oven that was preheated to 350*F.

***Peanut Butter Dip***

Prep Time: 3 Minutes

Yield:

6 Servings

Serving Size: 3 Tbs

Contains Nuts

Contains Dairy

Vegetarian Friendly

GERD Friendly

Heart-Healthy

Nutritional Info:(Per Serving)

Calories: 109

Sodium: 91mg

Total Fat: 3.5g

Cholesterol: 1mg

Saturated Fat: 0.5g

Dietary Fiber: 0.5g

Carbs: 15g

Protein: 5.5g

Carb Choices: 1

Ingredients:

* 8 oz plain, fat-free yogurt

* 1/2 cup powdered sugar

* 1/4 cup reduced fat peanut butter

Directions:

1. Combine all ingredients, stirring until smooth.

***Roasted Fall Vegetables***

Prep Time: 15 Minutes

Cook Time: 40 Minutes

Yield:

6 Servings

Serving Size: 1 cup

Vegetarian Friendly

Heart-Healthy

Nutritional Info:(Per Serving)

Calories: 180

Sodium: 227mg

Total Fat: 4g

Saturated Fat: 0.5g

Dietary Fiber: 5.5g

Carbs: 33.5g

Protein: 4.5g

Carb Choices: 2

Ingredients:

* 1 1/2 lbs sweet potatoes

* 1 lb brussels sprouts

* 2 Tbs olive oil

* 2 Tbs balsamic vinegar

* 1 tsp dried thyme

* 1/2 tsp salt

* 1/4 tsp ground black pepper

* 4 garlic cloves

* 1 large red onion

* cooking spray

Directions:

1. Preheat oven to 450*.

2. Combine all ingredients except cooking spray in a large bowl; toss gently. Arrange vegetable mixture on a large broiler pan coated with cooking spray. Coat vegetable mixture with cooking spray. Bake at 450* for 35 to 40 minutes or until vegetables are tender and browned, turning once.

***Savory Potato Salad***

Yield:

10 Servings

Contains Egg

Heart-Healthy

Nutritional Info:(Per Serving)

Calories: 98

Sodium: 212mg

Total Fat: 2g

Cholesterol: 21mg

Saturated Fat: 0.5g

Dietary Fiber: 2g

Carbs: 18g

Proteins: 2g

Carb Choices: 1

Ingredients:

* 6 medium potatoes

* 2 stalks celery

* 2 stalks scallions / green onions

* 1/4 cup red bell pepper

* 1/4 cup green bell pepper

* 1 Tbs onion

* 1 hard boiled egg

* 6 Tbs light mayonnaise

* 1 tsp mustard

* 1/2 tsp salt

* 1/4 tsp black pepper

* 1/4 tsp dried dill weed

Directions:

1. Wash potatoes, cut in half, and place them in cold water in a saucepan.

2. Cook covered over medium heat for 25-30 minutes or until tender.

3. Drain and dice potatoes when cool.

4. Add vegetables and egg to potatoes and toss.

5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.

6. Pour dressing over potatoe mixture and stir gently to coat evenly.

7. Chill for at least one hour before serving.

***Spicy Potato Skins***

Yield:

1 Serving

Vegetarian Friendly

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 97

Sodium: 10mg

Sugars: 1g

Protein: 2g

Exchanges: Starch: 1.5

Dietary Fiber: 4g

Carbs: 23g

Carb Choices: 1.5

Ingredients:

* 1 medium baking potato

* 1/4 tsp dried oregano

* 1/8 tsp garlic powder

* 1/8 tsp black pepper

* 1/8 tsp paprika

Directions:

1. Heat oven to 400*F. Cut cooled baked potato in half crosswise.

2. Scoop out insides and reserve for another use, leaving a thin layer of potato along the skin. Cut in half again lengthwise and place on baking sheet.

3. Spray with nonstick cooking spray. Sprinkle with seasonings and bake 10 minutes or until crisp.

4. Dip skins in mustard, salsa, homemade catsup, or nonfat sour cream.

***Spring Greens with Dijon Vinaigrette***

Total Time: 30 minutes

Yield:

20 Servings

Quick Meal

Contains Nuts

Contains Wheat/Gluten

Vegetarian Friendly

Diabetes Friendly

Nutritional Info:(Per Serving)

Calories: 41

Sodium: 43mg

Total Fat: 4g

Fat: 0.5

Carbs: 2g

Dietary Fiber: 1g

Protein: 1g

Exchanges:

Vegetable: 0.5

Ingredients:

* 1/3 cup hazelnut oil

* 1/3 cup white wine vinegar

* 1 Tbs dijon-style mustard

* 1 tsp dried herbes de Provence

* 1/4 tsp sea salt

* 16 cups mixed green lettuce

* 2 cups fresh basil

* 1 medium cucumber

* 6 radishes

Directions:

1. In a screw-top jar, combine oil, vinegar, mustard, herbes de Provence, and salt. Cover; shake well. Set aside.

2. In a very large salad bowl, toss together greens, basil, cucumber, and radishes. Add dressing; toss to coat. Sprinkle with cracked black pepper. If desired, top with croutons.